PATHFit (Physical Activity Towards Health - Educ program designed to promote

and Fitness) optimum development of individual

physical, social, emotional, and
ORIENTATION mental thru total body movement in
the perf of properly selected
Professor: activities.
Mr. Harold Raven S. Dalangin, LPT Physical Fitness
Mexico, Pampanga - Capacity of body frameworks to
DHVSU Bachelor of Physical Education cooperate effectively to permit you
2018-2022 to be sound and perform daily
activities.
Course Code: Fitness
PATHFIT 122 - 1st Year, 2nd Sem, 2 units, - Condition in which an individual has
2hrs/week enough energy to avoid fatigue and
enjoy life.
Course Title: Health Related Components
Exercise-based Fitness Activities - The ability to become and stay
physically healthy
Course Description: - Promote optimum health and
● Experiences a variety of exercises to prevent disease and problems assoc
maintain and enhance with inactivity
cardiorespiratory and 1. BODY COMPOSITION
musculoskeletal fitness. - Ratio of fat mass too fat-free mass
● Includes speed and agility training - BMI = Weight / height
w/ a focus on body coordination and 2. CARDIORESPIRATORY ENDURANCE
balance. - Aka cardiovascular endurance /
● Evaluate their Physical Activity (PA) aerobic fitness
and eating patterns to monitor - Ability of body to efficiently and
progress and achievement of effectively intake oxygen and deliver
personal fitness and dietary goals. throughout the body.
- Ex: Running, Swimming, Skating,
ABCDE’s Rules: Biking
● Always wear your PE Uniform 3. FLEXIBILITY
● Be on time and Be respectful - Ability of joints to move thru
● Comments and suggestions are unrestricted range of motion.
welcome - Can affect balance, coordination,
● Do your tasks and Don’t complain and agility.
● Enjoy and have Fun in Every session - Maintaining / improving this can
reduce injury and improve athletic
LESSON 1: Fitness Concepts and perf
Assessments - Ex: Yoga (Dynamic Stretching)
4. MUSCULAR ENDURANCE
Physical Education
 - Ability of a particular muscle group
to exert force continuously and
repetitively over time.
- Ex: Plank, Long distance biking, Push
ups, Wall sit, Lunges
5. MUSCULAR STRENGTH
- Amount of force a particular muscle
group can produce in one, all-out
effort.
- Ability to move and lift objects
- Ex: Weightlifting, Band resistance
exercises
Skill Related Components
- Ability to perform during games and
sports
- Aka performance fitness
1. AGILITY
- Ability to move quickly and easily
change direction
- Ex: Agility ladder, Cone drills
2. BALANCE
- State of the equilibrium
- Ability of body position to remain
upright
- Being able to adjust your position as
your center of gravity changes
during movement
3. COORDINATION
- Ability to execute smooth, accurate,
controlled motor responses.
- Hand-eye or Foot-eye coordination
4. POWER
- Combines speed and strength
- Ability to exert maximal force in
short time as possible
- Ex: Squat Jumps , Medicine Ball
Slams
5. REACTION TIME
- How quickly you can respond to an
external stimulus
- Mind and body connection
6. SPEED
- Distance traveled per unit of time
PHASES OF EXERCISE
A. TRADITIONAL EXERCISE PHASE
Warm-up – Conditioning – Cool-
down
B. EVOLVING EXERCISE PHASES
Warm-up – Conditioning – Cool-
down – Stretching
C. MODERN EXERCISE PHASES
Warm-up – Dynamic Stretching –
Conditioning – Cool-down – Static
Stretching
LESSON 2: Fundamental Concepts of
Exercise as a Physical Activity
PHASES OF EXERCISE
1. Warm-up - allows your body to
adjust gradually and increase body
temperature, heart rate and range of
motion to protect against injury and
muscle soreness.
2. Main Exercise - most intense part of
workout where you perf main
act/exercise. It’s designed to
challenge your body and push you
to your limits.
3. Cool-down - just as important as
warm-up. Involves slowly bringing
your heart rate and breathing back to
normal. Involves light aerobic acts
like walking.
Static stretching - extending specific
muscles and holding position.
Dynamic stretching - involves moving rather
than holding position.
ANATOMICAL TERMS OF MOVEMENT
- Used to describe actions of muscles
upon skeletons.

Flexion - decrease the angle between 2
body part (folding your arms)
Extension - increase the angle between 2
body part (extending your arms)
Abduction - movement away from midline
(arms sideward)
Adduction - movement toward the midline
(hip squeezing legs together)
Medial Rotation - rotational movement
toward the midline. Aka internal rotation.
Lateral Rotation - rotational movement
away from midline
Elevation - movement in superior / upward
direction (shrugging)
Depression - movement in inferior /
downward direction (slouching)
Pronation - arms forward, palm down
(plank)
Supination - arms forward, palm up (sit-ups)
Dorsiflexion - flexion at ankle, foot points
superiorly
Plantarflexion - extension at ankle, foot
points inferior (ballet)
Opposition - touching pad of any of fingers
w/ thumb of same hand (holding smthng)
Reposition - separating thumb to bad
(letting go)
Circumduction - conical movement of limb
from joint
Protraction - describe anterolateral
movement of scapula (moving forwards
and out)
Retraction - refers to posteromedial
movement of the scapula (moving
backwards and in)
4 MOST IMPORTANT TYPES OF EXERCISE
1. Endurance - keep heart, lungs, and
circulatory system healthy while
improving total fitness
2. Strength - can make a huge
difference in your ability to carry out
daily tasks. Can reduce your risk of
weak bones and slouching
3. Flexibility - stretch your muscles and
help your body stay limber. Improve
range of motion, posture, ability to
breathe deeply, and circulation
4. Balance - help older adults to stay
independent.
7 PRINCIPLES OF EXERCISE
1. Individuality - everyone is diff and
responds diff to training. This is
based on combi of factors like
genetic ability…
2. Specificity - improving ability in
sport is very specific. If you wanna
improve on something, do it often.
3. Progression - short, medium and
long-term development of an athlete.
Has a close relation of overload.
Overload - stress of single session.
4. Overload - to exert itself beyond the
normal stress levels
FITT PRINCIPLE
● Frequency - how often (3-
5x/week)
● Intensity - how hard (heart
rate)
● Time - length of PA (minutes)
● Type - what type of PA
(strength, endurance)
5. Adaptation - results in improved
efficiency, less effort and less
muscle breakdown
6. Recovery - the more you train the
more sleep your body needs.
 7. Reversibility - discontinuation of a
particular exercise you will lose the
ability to complete it.

RICE Treatment for Acute Musculoskeletal

Injury

1. Rest and protect the injured or sore

area.
2. Ice or a cold pack used as soon as
possible.
3. Compression, or wrapping the
injured or sore area with an elastic
bandage.
4. Elevation (propping up) the injured
or sore area.